TEMPO TRAINING (Focus less on pace, more on rhythm)

2 rounds of 5 x 45 seconds on at goal 2k pace/15 seconds OFF paddling at goal 2k pace
Rest between rounds: 7-10 minutes at 55-60% (+35 to +45 your goal 1k/2k pace)

*This should be tough, but not TOO intense. The short rest will produce the training effect. Make sure to PADDLE the full 7-10 minutes with good form